10 foods I can’t live without

Here are 10 fantastic foods that are delicious, full of vitamins, minerals and nutrients, and find their way onto my plate almost every day.

1. Leafy greens

Eating a diet rich in leafy greens can offer numerous health benefits including reduced risk of obesity, heart disease, high blood pressure and mental decline. Leafy greens are a low calorie, cost effective way to fill up. Baby spinach in your omelette, chopped kale as a tabouli base, sautéed cabbage with your roasts. Bok Choy through your stir fry, iceberg lettuce for san choy bow and arugula and romaine bulking up your salads. There are 100s of ways to use our leafy greens every day.

2. Fish

Fish is filled with omega-3 fatty acids and vitamins such as D and B2. Fish is rich in calcium and a great source of minerals such as zinc, iron and magnesium. Fish is lower in fat than any other source of animal protein. Tinned salmon or tuna is a perfect way to add protein to a salad. BBQ fish with roast vegetables is one of my all time favourite meals. Smoked salmon folded through an avocado salad is the perfect breakfast. The list is endless.

3. Bananas

Banana are full of potassium and contain high levels of protein and dietary fibre. The fact that they come wrapped in their own package makes them the perfect meal on the run. They are natures dessert, and a fantastic way to sweeten cakes, muesli, biscuits and more. I throw them in smoothies, add them to oat slices, chop them up to put on porridge. Pop a frozen banana and blob of greek yogurt in the food processor for a delicious, healthy ice cream.

4. Cauliflower

Cauliflower is high in fibre and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. The uses are endless - raw, steamed, mashed, roasted, as rice. Cauliflower is a low calorie, nutrient dense food that is much more exciting than it's reputation would have you believe.

5. Oats

Oats are high in dietary fibre and are known to reduce the risk of heart disease. They are also rich in a range of important minerals, vitamins, and antioxidants. Oats feature in most of my baking: oat slice, oat cookies, oat muffins. I use rolled oats to make granola, or grind them down in the food processor to use as a flour replacement in some recipes. Oats are a great way to fill up growing kids!

6. Berries

Berries are high in antioxidants, low in calories and extremely nutritious. Much like the banana, berries are a healthy way to add sweetness to your day. I love freezing fresh blueberries and eating them like lollies. Mix berries through your muffins to add some goodness to the lunchbox. Enjoy a bowl of mixed berries with some greek yogurt on top as the perfect afternoon treat.

7. Greek yogurt

Most full fat greek yogurts are low in sugar and an excellent source of calcium and protein. Yogurt also contains probiotics which helps balance gut bacteria. Yogurt can be used as a delicious addition to fruit, or use it on savoury dishes in place of sour cream e.g. a dollop on a baked potato, mixed through your cauliflower mash, or stir through with lemon juice and olive oil for a delicious salad dressing.

8. Apples

Sometimes the simple foods are the best, and apples are one of the best. They are full of fibre, nutrients and antioxidants. Apples come in their own packaging and can be thrown into a bag as you run out the door for a sweet delicious snack at any time. When you are hungry and thirsty, is there anything more satisfying than the crunch of a crisp, juicy apple?

9. Eggs

Eggs have been demonised in the past as it was suggested that the dietary cholesterol in eggs would lead to heart disease. Many studies have since shown this to be untrue and eggs are now considered to be one of the healthiest foods on the planet. Eggs are loaded with high-quality proteins, vitamins, minerals, omega-3 and various nutrients. Omelette, scrambled, poached, boiled, fried, there are countless ways to enjoys these nutrient dense, superfoods.

10. Nuts and seeds

Nuts and seeds are packed with vitamins, minerals and good fats, and are known to reduce the risk of heat disease, lower cholesterol, improve brain function and reduce inflammation. Tossed through a salad, added to a stir fry, added to cookies and baked goods or just eat them by themselves. Delicious!

by Angie Black